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Overall Goal
///
Gain Muscle
I wanna be a beast
goal physique
Bodybuilder
Progress & Goals
BEFORE
Aug 17, 2007
CURRENT
Oct 28, 2012
162.4 Lbs.
LEAN BODY MASS
35.6 Lbs.
BODY FAT
CURRENT WEIGHT
198
Lbs.
May 21, 2013
CURRENT BODY FAT
18
%
Apr 4, 2013
PROGRESS HISTORY
Lbs.
2007-08-17,2009-04-10,2009-05-14,2009-06-08,2009-06-16,2011-06-26,2012-04-14,2012-08-15,2012-10-08,2012-10-19,2012-10-28,2012-11-04,2012-11-14,2013-01-12,2013-01-15,2013-01-17,2013-01-18,2013-01-19,2013-01-24,2013-01-27,2013-04-04,2013-04-19,2013-04-30,2013-05-21
167.2,161,164,162,168,176,187,191.4,191.4,194,193.6,194,194,188,187.7,189.9,189.9,189.9,189.9,191.4,182.6,189.2,193.6,198
Aug 25, 2016
211.2 Lbs.
%
2012-10-15,2012-10-28,2012-11-04,2013-01-15,2013-01-17,2013-01-24,2013-02-14,2013-04-04
18.5,18.5,18.5,18.5,18.5,18.5,15,18
Aug 25, 2016
6 %
Lbs.
2007-08-17,2009-04-10,2009-05-14,2009-06-08,2009-06-16,2011-06-26,2012-04-14,2012-08-15,2012-10-08,2012-10-19,2012-10-28,2012-11-04,2012-11-14,2013-01-12,2013-01-15,2013-01-17,2013-01-18,2013-01-19,2013-01-24,2013-01-27,2013-04-04,2013-04-19,2013-04-30,2013-05-21
136.3,131.2,133.7,132,136.9,143.4,152.4,156,156,158.1,157.8,158.1,158.1,153.2,152.9,154.7,154.7,154.7,154.7,162.7,149.7,155.1,158.8,162.4
Programs
My Workout Philosophy View My Full Workout Program
4 to 5 training sessions a week
Monday- shoulders,traps & calves
Tuesday- rest
Wednesday- back, biceps & abs
Thursday- Rest
Friday- chest, triceps & calves
Saturday- quads, hams & abs
Sunday- Rest
My Nutrition Program View My Full Nutrition Program
My current diet healthiest I've eaten in a long time always tryin to improve my diet
0700 porridge
0830 2 boiled eggs & protein shake
1000 toast and peanut butter
1130 2 eggs
1300 veg & chicken/fish
1500 protein shake
1630 porridge with peanut butter
1830 protein shake
1900 veg/salad/rice/pasta chicken/fish/beef
2100 tuna & potato
2200 protein shake
My Supplement Program View My Full Supplement Program
I make use of weight gain and low calorie protein depending on what I'm aiming for
I use bodybuilding warehouse products like performance mass and performance protein I use them 2 to 4 times a depending on time in my day.
Multivitamin's, cod liver oil, flaxseed oil
Just started using bcaa's
My Motivation Program View My Full Motivation Program
PHIL1 has not added any program information.
PHIL1 How is everyone on this lovely Friday which just happens to be chest day target 130kg 5 reps unassisted
May 24, 2013 | Like
PHIL1 Ok Thursday is usually a rest day but I'm in the mood to smash an extra session today
May 23, 2013 | Like
PHIL1 updated his weight from 193.6 Lbs. to 198 Lbs., a 4.4 Lb. gain in 21 days.
May 21, 2013 | Like
hformaus likes this.
PHIL1 updated his motivation level from 10/10 to 10/10.
WissamShami and fenceguy like this.
PHIL1 updated his weight from 189.2 Lbs. to 193.6 Lbs., a 4.4 Lb. gain in 11 days.
Apr 30, 2013 | Like
Ironwill002 likes this.
Visitor Comments
juliecalabretta
Thanks for the add! Good luck with all your fitness goals! Kill it!
Have a healthy day!
Julie
May 21, 2013 1:53pm
KnowstheSky
If ur recovered, eat 400g carbs 350g protein and 120g fats on training days. Lift heavy, 4-6 reps, 2 or 3 sets after warm up. Compound moves. See how fast u harden up and regain ur size...
Mar 29, 2013 6:21pm
KnowstheSky
So are you ready for some cutting macros? Ur gonna lean out very impressively...
Mar 28, 2013 3:43pm
doinmiabs
Sort of laughing here cause you sure don't look like u need any help from me brotha. Good solid physique man...but...yeah...anything you want to pick my "small" brain about, feel free at any time...
Mar 11, 2013 8:49am
KnowstheSky
For growing I aim for 3600 calories on lifting days, 250g protein, 100 fats, 400 carbs, clean eating mostly. I use fitday.com to track all my macros very accurately. Private me ur email addy and I will send you suggested cutting macros for ur consideration. FYI, Your mail box here is full...
Mar 6, 2013 2:13pm
KnowstheSky
Are you willing to closely track ur eating, weighing food, and logging ur daily macros? If so, I will devise a cutting diet for you. At your current numbers I suspect you would be show ready at about 170 lbs, maybe a little less. Talking a 16 to 18 week cut. Think about what show u wanna aim for and we backtime 18 weeks to get ur start date for cutting. Let me know so I can devise your 1st eating macros. They will go down as ur weight drops.
Mar 6, 2013 1:33pm
KnowstheSky
I see ur leaving for a vacation, so we can chat in detail about cutting when you return. Are you still 191ish, 15% BF? Is your work very active, or sedentary? Do u feel u have a fast or slower metabolism? With the answer to these questions, I can devise some cutting macros for you to implement. You may be surprised that it is easier than a lot of guys make it out to be!
Mar 6, 2013 10:28am
KnowstheSky
I think you will show really well when you choose to compete-- great size and aethetics. Comp prep is easy, but you really gotta want it! I can give you some cutting guidance that makes it a LOT easier and u get far better results. You don't have to starve to get ripped up!
Mar 5, 2013 1:49pm
KnowstheSky
Thanks for the add! Diggin your size and balance, especially like ur arms and chest!
Mar 5, 2013 1:09pm
VillainChien
Phil, I know what you mean about the gym.
I go in the morning when everything is available. That and the weekends here and there. But at lunch and in the evening, forget it. Plus my gym is full of *******s. (Sorry, buff gym rat, your syringe didn't come with a crown, too. Put away your F'ing weights). :-)
I feel you, man.
ViCh
Mar 1, 2013 12:47pm
kymmiebug
Hello :) Thank you for the add. You have a very nice physique. Great work.
Feb 4, 2013 10:22pm
VillainChien
Yo, Phil.
Hope your shoulder is healing up well.
By the way, I'm completely jealous that you have a training partner. The dude looks like a brute, man.
Anyway, I'm just trying to pack the lost mass back on. With my genetics it sucks because it's hard.
ViCh
Feb 4, 2013 2:12pm
PHIL1 Goal was 130kg goal reached boooooom!!!!!!
19 hours ago | Like